Tag Archives: meal

When I made the switch to no-fat vegan eating, I grieved for my long-favorite cookbooks filled with the foods that had given me and my family such tasty memories over the years. After just a few weeks, I began to adapt those recipe treasures, and I am happy to say that with the right tools and a little creativity, many if not most things are possible! Here is an adapted version of a delicious recipe from Lynne Rossetto Kasper out of my all-time favorite Italian cookbook “The Italian Country Table”. Farro is one of many super satisfying, nutty whole grains I’ve come to love. Cook this for a full hour and the flavors of orange, sage, garlic and fennel and wine will carmelize into heavenly sweetness.

Put dry farro in a 3 cup bowl and cover with very hot water for 15 minutes. “Saute” onion, sage, rosemary and fennel by placing in a large pot or deep saucepan, tossing with 1 or 2 cups broth, and covering with a lid. Simmer until the onion is softened, about 5 minutes. Remove lid. Add the garbanzo beans w/liquid, garlic, farro, and 1/2 the orange zest. Cook on medium until liquid evaporates and begin adding hot broth 1 cup at a time, cooking and stirring until liquid evaporates and your hot broth is gone. The cooking time will take about 50 minutes. Don’t hurry, the carmelization process is so important to the result, and besides, you can drink a glass of wine while you cook! Test to make sure the farro is cooked to your liking. It will have a uniform, chewy texture similar to cooked barley. When all the liquid is absorbed and the farro is done, stir in the remaining orange zest and white wine. Season to your taste with salt substitute or salt & freshly ground pepper. Simmer another few minutes until creamy and rich. Serve with chopped parsley.

It is a snowy Seattle day in March and spring seems to be lost on its way to the Pacific Northwest. I’m yearning for the flavors of summer, but I’m savoring the fireplace and enjoying the winter white. Compromise! How about a warm bowl of creamy soup built on a favorite flavor of summer: tomatoes. Simmer with herbs and blend with sweet oven-roasted onions, garlic, and carrots.

Remove bay leaves from soup. Process the vegetables in food processor or with hand processor and add to tomato mixture. If you like it smooth, use your hand processor to process everything in the pot. Add 2 cups of non-dairy milk of your choice (I use almond, but soy works. Just use your favorite non-sweetened milk)

For croutons, cut up several slices of good non-oil based bread (Dave’s Goodseed is my favorite). Toss with 1 tsp. oregano or your favorite Italian spice mix and toast on foil at 325 oven, checking and turning until they are croutons.

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What is happening here? I'm a Seattle native who has adopted a diet of 100% no-oil plant-based nutrition. My guide? Dr. Caldwell Esselstyn's book "Prevent and Reverse Heart Disease". I've been given an alternative to the chronic illness that has plagued three generations of my family... heart disease, diabetes, stroke. This blog is my personal log of how to cook, what to eat, and where to dine out as a no-fat vegan in the Pacific Northwest.